Menu Weekend-Week 4 - The Fresh Plan

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Week 4

Weekend Meal Plan

Lunch & Dinner meals may be interchangeable!
Heat, Eat & Enjoy the meals on the days you prefer

Breakfast

Turkey Sausage Breakfast Casserole

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Turkey Sausage Patties (Ground Turkey, Salt, Spices, Sugar, Lemon), Spinach, Eggs, Bread Whole Wheat, Whole Milk, Cheddar Cheese, Olive Oil

1200 Calorie Plan
Calories 310 | Total Fat (g) 15 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 200 | Sodium (mg) 460 Total Carbohydrates 27 | Dietary Fiber (g) 4 | Sugar (g) 14 Added Sugar (g) 0 | Protein (g) 18 Vitamin D 6% | Calcium 12% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 440 | Total Fat (g) 22 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 215 | Sodium (mg) 770 Total Carbohydrates 38 | Dietary Fiber (g) 11 | Sugar (g) 19 Added Sugar (g) 0 | Protein (g) 27 Vitamin D 6% | Calcium 15% | Iron 15% | Potassium 15%

Oatmeal & Blueberries

Nutritional Information

Ingredients
Whole Milk, Rolled Oats, Blueberries, Brown Sugar, Ground Cinnamon

1200 Calorie Plan
Calories 410 | Total Fat (g) 10 | Saturated Fat (g) 3.5 Trans Fat (g) 0 | Cholesterol (mg) 15 | Sodium (mg) 75 Total Carbohydrates 68 | Dietary Fiber (g) 8 | Sugar (g) 22 Added Sugar (g) 8 | Protein (g) 14 Vitamin D 10% | Calcium 17% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 570 | Total Fat (g) 14 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 105 Total Carbohydrates 96 | Dietary Fiber (g) 11 | Sugar (g) 32 Added Sugar (g) 11 | Protein (g) 20 Vitamin D 15% | Calcium 24% | Iron 25% | Potassium 15%

Goat Cheese Frittata

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Zucchini, Red Bell Peppers, Egg White, Eggs, Bread Whole Wheat, Whole Milk, Goat Cheese Soft, Grated Parmesan, Olive Oil, Black Pepper, Rosemary – Dry

1200 Calorie Plan
Calories 370 | Total Fat (g) 16 | Saturated Fat (g) 4.5 Trans Fat (g) 0 | Cholesterol (mg) 195 | Sodium (mg) 460 Total Carbohydrates 38 | Dietary Fiber (g) 6 | Sugar (g) 17 Added Sugar (g) 0 | Protein (g) 21 Vitamin D 6% | Calcium 16% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 470 | Total Fat (g) 13 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 200 | Sodium (mg) 690 Total Carbohydrates 60 | Dietary Fiber (g) 10 | Sugar (g) 27 Added Sugar (g) 0 | Protein (g) 31 Vitamin D 6% | Calcium 22% | Iron 20% | Potassium 25%

LUNCH

Chicken & Linguini in Tomato Sauce

Nutritional Information

Ingredients
Tomatoes Canned, Zucchini, Chicken Breast, Whole Wheat Linguini, Spinach, Grated Parmesan, Olive Oil, Parsley, Oregano Dry

1200 Calorie Plan
Calories 420 | Total Fat (g) 24 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 55 | Sodium (mg) 360 Total Carbohydrates 51 | Dietary Fiber (g) 9 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 29 Vitamin D 0% | Calcium 15% | Iron 25% | Potassium 25%

1700 Calorie Plan
Calories 570 | Total Fat (g) 32 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 80 | Sodium (mg) 510 Total Carbohydrates 72 | Dietary Fiber (g) 13 | Sugar (g) 9 Added Sugar (g) 0 | Protein (g) 41 Vitamin D 0% | Calcium 22% | Iron 35% | Potassium 35%

Chicken Un-burger

Nutritional Information

Ingredients
Chicken Breast, Corn, Roasted Red Peppers, Lemons, Parsley, Mayonnaise Packet, Mustard PC, Smoked Paprika, Oregano Dry, Onion Powder, Black Pepper

1200 Calorie Plan
Calories 430 | Total Fat (g) 43 | Saturated Fat (g) 2.5 Trans Fat (g) 0 | Cholesterol (mg) 135 | Sodium (mg) 180 Total Carbohydrates 32 | Dietary Fiber (g) 6 | Sugar (g) 12 Added Sugar (g) 0 | Protein (g) 47 Vitamin D 0% | Calcium 5% | Iron 20% | Potassium 25%

1700 Calorie Plan
Calories 540 | Total Fat (g) 59 | Saturated Fat (g) 3.5 Trans Fat (g) 0 | Cholesterol (mg) 195 | Sodium (mg) 250 Total Carbohydrates 30 | Dietary Fiber (g) 7 | Sugar (g) 12 Added Sugar (g) 0 | Protein (g) 64 Vitamin D 0% | Calcium 7% | Iron 25% | Potassium 35%

Tuscan White Bean & Turkey Soup

Nutritional Information

Ingredients
Chicken Broth, Ground Turkey Breast, Navy Beans, Yellow Onions, Carrots, Celery, Tomato Paste, Grated Parmesan, Olive Oil, Fresh Thyme, Peeled Garlic, Red Pepper Flakes, Bay Leaves

1200 Calorie Plan
Calories 420 | Total Fat (g) 16 | Saturated Fat (g) 4.5 Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 470 Total Carbohydrates 34 | Dietary Fiber (g) 8 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 37 Vitamin D 2% | Calcium 15% | Iron 25% | Potassium 20%

1700 Calorie Plan
Calories 550 | Total Fat (g) 21 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 135 | Sodium (mg) 620 Total Carbohydrates 45 | Dietary Fiber (g) 11 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 48 Vitamin D 4% | Calcium 19% | Iron 35% | Potassium 25%

DINNER

Chicken Cacciatore

Nutritional Information

Ingredients
Chicken Breast, Sweet Potatoes, Diced Tomatoes, White Onions, Spinach, Red Bell Peppers, White Mushrooms, AP Flour, Peeled Garlic, Fresh Basil, Olive Oil, Oregano Dry, Kosher Salt, Black Pepper

1200 Calorie Plan
Calories 400 | Total Fat (g) 30 | Saturated Fat (g) 1 Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 240 Total Carbohydrates 44 | Dietary Fiber (g) 10 | Sugar (g) 13 Added Sugar (g) 0 | Protein (g) 42 Vitamin D 0% | Calcium 12% | Iron 20% | Potassium 40%

1700 Calorie Plan
Calories 570 | Total Fat (g) 42 | Saturated Fat (g) 1.5 Trans Fat (g) 0 | Cholesterol (mg) 155 | Sodium (mg) 340 Total Carbohydrates 62 | Dietary Fiber (g) 14 | Sugar (g) 18 Added Sugar (g) 0 | Protein (g) 59 Vitamin D 0% | Calcium 17% | Iron 30% | Potassium 50%

Ravioli with Mushroom Marinara

Nutritional Information

Ingredients
Cheese Tortellini, Marinara Sauce (Vine-ripened Fresh Tomatoes, Extra Virgin Olive Oil, Canola Oil, Salt, Onions, Black Pepper, Basil, Oregano, Parsley.), Broccoli Florets, Spinach, Mushrooms Crimini, Olive Oil

1200 Calorie Plan
Calories 370 | Total Fat (g) 12 | Saturated Fat (g) 2 Trans Fat (g) 0 | Cholesterol (mg) 15 | Sodium (mg) 540 Total Carbohydrates 57 | Dietary Fiber (g) 8 | Sugar (g) 2 Added Sugar (g) 0 | Protein (g) 15 Vitamin D 60% | Calcium 12% | Iron 20% | Potassium 25%

1700 Calorie Plan
Calories 500 | Total Fat (g) 16 | Saturated Fat (g) 2.5 Trans Fat (g) 0 | Cholesterol (mg) 20 | Sodium (mg) 700 Total Carbohydrates 78 | Dietary Fiber (g) 11 | Sugar (g) 3 Added Sugar (g) 0 | Protein (g) 20 Vitamin D 80% | Calcium 17% | Iron 25% | Potassium 35%

Thai Turkey Patty

Nutritional Information

Ingredients
Ground Turkey Thighs, Green Cabbage, Fresh Ginger Root, Brown Rice, Shredded Carrots, Coconut Milk, Peanut Butter, Coconut Aminos, Red Cabbage, Soy Sauce, Cilantro, Eggs, Jalapeno Peppers, Chili Flakes, Coriander Ground, Garlic Powder

1200 Calorie Plan
Calories 430 | Total Fat (g) 18 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 300 Total Carbohydrates 50 | Dietary Fiber (g) 5 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 20 Vitamin D 0% | Calcium 7% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 580 | Total Fat (g) 31 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 90 | Sodium (mg) 400 Total Carbohydrates 67 | Dietary Fiber (g) 6 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 27 Vitamin D 2% | Calcium 9% | Iron 25% | Potassium 20%